8.26.21 WOD
5min Line Drills Then..,, 0:00-10:00 1.5k or 1k run 10:00-18:00 50 Anchored situps 50 RKBS 50 Anchored situps 20:00-30:00 5 Rounds 200m run 10 burpees Then.., E2MOM x 7 8/6 Cal 5-4-3-2-1-1-1
5min Line Drills Then..,, 0:00-10:00 1.5k or 1k run 10:00-18:00 50 Anchored situps 50 RKBS 50 Anchored situps 20:00-30:00 5 Rounds 200m run 10 burpees Then.., E2MOM x 7 8/6 Cal 5-4-3-2-1-1-1
EMOM x 10 12/9 cal sprint (+ from last week) Then.., Every 8min x 4 60 double unders – 120s 200m run 25 T2B / vups 200m run 60 dubs /120s then.., with partner 3 sets 1min plank. YGIG
3rds 15 band press 5 Push up down dog Then.., 3rds 10 Lat band steps 15 Glute bridges Then.., Every :90 x 6 8 Seated press + 15 Banded tricep ext Then.., Every :90 x 6 8 BB RDL + 12/8 tempo push ups Then.., Every 2min x 6 10 Back-Elevated Glute Bridge + :25…
End of Phase 1 Warm-up 10-1 lat mini band steps 20 Air squats 20 Glute bridge ups 200m :30 Goblet wall sit 100m :30 Goblet wall sit 50m :30 Goblet wall sit Then.., Back Squat E2MOM x 7 8 Back squats @60% (STAY. Do not build) + 12 Goblet reverse lunges Then..,,, 0:00-10:00 50 Wall…
20 pvc pass through 20 Superman press Then.., 3Rounds 10 Snatch grip BTN push press 5 Muscle snatches 5 OHS Then.., With a partner 30 rounds for time: Alt rounds. 1 RD 10 Muscle snatches 75/55 10 Akbs While the other partner does a 200m run Clean Warm-up Then…, Hang Clean & Jerk – Start…
3 Rounds 20 Band pull aparts 20 Air squats 20 Fore hydrants 5 EB Front squats Then.., Front Squat EMOM x 13 5 x 3 @60% Last week 3rm 5 x 3 @70% 3 x 1 Build Then…, EMOM x 12 1: 35 Dubs/50s 2: 7 Thrusters 3: 12 T2b @15min 3rds For time: 35…
Every 2:30 x 4 500m/400m or .8/.5 Then.., 20 Banded pull aparts 20 Good mornings 10 Standing hamstring stretch 10 Downdog 10 Lunges then.., AMRAP 25 200m run 10 C2B/banded pullups Lunges down/back 50/35 -rest 1min
General warmup then.., 4 Rds 100m run 10 Up downs 5 Muscle cleans 5 Press then.., EMOM x 10 2 Clean + 2 Push press + 2 Push jerk Then.., For time: 30 Clean + Jerks 135/95 “Grace” 30 Burpees/ OTB. 30/20 Cals 10min Cap @ Mintue 12 15/10 Cals 15 Burpees 15 C+J
EMOM x 8min 10/8 Cal sprint then.., 3rds 10 Banded good mornings :30 Hollow body hold Then.., Deadlift + plyo Every :75 5 DL @50% + 5Box jumps 5 DL @60% + 5Box jumps 4 DL @65% + 4Box jumps 3 DL @70% + 3Box jumps 2 DL @75% + 2Box jumps 2 DL @80%…